Pasta, as an Italian staple, likely developed in the 12th century. Soon after, locals in the Naples region developed a way to mass-produce dried pasta, which allowed for long-term storage that helped to enable extended sea voyages. Pasta has changed little over the last 800 years. In Italy, it was traditionally the food of peasants, which meant just about everyone. Before the introduction of tomatoes from the New World, pasta was served with olive oil, garlic and local vegetables. It is a regular component of the Mediterranean diet.
What makes pasta healthy is the fact that it has a low glycemic index (GI) — a modern concept of how fast glucose, a sugar from carbohydrates, is absorbed into the bloodstream. The GI runs from zero to 100 and foods with a higher index number tend to spike the blood with sugar. Pasta’s low glycemic index is around 25 to 45, depending on the type. That’s in the range of many fruits and (non-potato) vegetables.
There are several reasons for pasta’s low GI rank. Semolina flour comprises large, crystal-like yellow particles. Its naturally strong gluten content prevents starch from leaching out quickly and, this in turn, leads to slower digestion, slower release of sugar into the blood and a greater feeling of satiation. Also, the extrusion process — the process in which the unleavened semolina dough is pushed through a die to give pasta its shape — creates “a very compact structure, which makes the carb release its energy slowly.
Whole-grain semolina pasta, a recent trend, does not necessarily have a lower GI. Rather, the whole grain adds micronutrients lost in the milling process, which can be important to good health. Pasta should be cooked al dente or slightly firm. Anything longer, can raise the GI index and pasta becomes unhealthy when it is overly processed or when it is topped with fatty ingredients. So when you’re deciding what to make for dinner and checking off prerequisites in your head – is it fast? is it healthy? will the kids eat it? – pasta is a surprisingly good choice, especially when paired with healthy ingredients.
Pasta with Garlicky Roasted Broccoli
4- 6 servings
Ingredients
- 6 cups fresh broccoli florets
- 2 garlic cloves, finely chopped
- 1/2 cup chopped walnuts
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 3 tablespoons olive oil
- 16 ounces whole-wheat rotini or penne pasta
- 1/2 cup chicken broth
- 2 tablespoons unsalted butter
- 1/4 cup grated Parmesan cheese
Directions
Heat the oven to 400 degrees F. Bring a large pot of salted water to a boil.
Combine broccoli, garlic, walnuts, salt and pepper in a medium-size bowl. Drizzle with olive oil and stir until coated.
Place broccoli mixture on a large rimmed baking sheet and roast at 400 degrees F for 15 minutes, stirring twice.
Cook pasta following package directions for al dente, about 10 minutes. Drain and return to the pot.
Add broccoli mixture to the pasta pot and stir in broth, butter and Parmesan cheese.
Whole-Wheat Spaghetti with Sausage and Peppers
4 servings
Ingredients
- 1 tablespoon olive oil
- 1 pound mild or hot Italian turkey, chicken or lean pork sausage
- 1 onion, sliced thin
- 1 red and 1 green bell pepper, cut into slices
- 1 teaspoon salt
- 3 cloves garlic, minced
- 1 teaspoon dried italian seasoning
- 1 cup canned crushed tomatoes in thick puree
- 1 cup canned low-sodium chicken broth or homemade stock
- 2 tablespoons dry vermouth or dry white wine
- 3 tablespoons chopped flat-leaf parsley
- 3/4 pound whole-wheat spaghetti
- 2 tablespoons grated Parmesan cheese, plus more for serving
Directions
In a large frying pan, heat the oil over moderate heat. Add the sausage and cook, turning, until browned and cooked through, about 8 minutes. Remove. When the sausage is cool enough to handle, cut it into 1/2-inch slices.
Add the onion, peppers and 1/2 teaspoon of the salt to the pan. Cook, stirring frequently, until the vegetables begin to brown, about 5 minutes. Cover and cook, stirring occasionally until the vegetables are soft, about 3 minutes longer. Add the garlic and cook, stirring, for about 30 seconds. Add the Italian seasoning, tomatoes, broth, vermouth, the sliced sausage, the parsley and the remaining 1/2 teaspoon salt and bring to a simmer.
In a large pot of boiling, salted water, cook the spaghetti until al dente, about 11-12 minutes. Drain and toss with the sausage-and-pepper mixture and the Parmesan. Serve with additional Parmesan.
Linguine with Shellfish and Sun-Dried Tomatoes
4 servings
Ingredients
- 1 pound linguine
- 6 tablespoons olive oil
- 1 pounds sea scallops
- 1 pound shrimp
- 1/2 cup drained oil-packed sun-dried tomatoes, cut into 1/4-inch pieces
- 6 cloves garlic, minced
- 1 (8 ounce) bottle clam juice
- 6 tablespoons chopped fresh parsley
- 2 teaspoons lemon zest
- 1/2 teaspoon dried red-pepper flakes
Directions
In a large pot of boiling, salted water, cook the linguine until al dente, about 11-12 minutes. Drain the pasta.
In a large skillet heat the olive oil and add the garlic and saute until tender.
Add the scallops and shrimp. Cook until shrimp turn pink, about 4 minutes. Add clam juice and pepper flakes. Cook for 3 minutes more.
To the cooked pasta add the sun-dried tomatoes, parsley and lemon zest; toss. Pour seafood mixture over the linguini and serve immediately.
Spaghettini with Mushrooms, Garlic and Oil
4 servings
Ingredients
- 1/2 cup extra virgin olive oil
- 3 cloves garlic, minced
- 1/8 teaspoon dried red-pepper flakes
- 1 pound button or portabella or wild mushrooms, sliced
- 1 teaspoon salt
- 1 pound spaghettini (thin spaghetti)
- 3 tablespoons chopped flat-leaf parsley
- 1/4 teaspoon fresh-ground black pepper
Directions
In a medium frying pan, heat the olive oil over moderately low heat. Add the garlic and the red-pepper flakes and cook, stirring, until the garlic softens, about 1 minute.
Add the sliced mushrooms and the salt and cook until the mushrooms exude liquid, the liquid evaporates, and the mushrooms begin to brown, about 5 minutes.
In a large pot of boiling, salted water, cook the spaghettini until al dente, about 9 minutes. Drain and toss with the mushroom mixture, the parsley and the pepper.
Linguine Carbonara
4 servings
- Ingredients
- 2 tablespoons olive oil
- 2 tablespoons butter
- 1/4 pound sliced bacon, cut crosswise into thin strips
- 2 cloves garlic, minced
- 1/2 cup red wine
- 1/2 teaspoon fresh-ground black pepper
- 2 eggs
- 1/2 cup grated Parmesan cheese, plus more for serving
- 1/2 teaspoon salt
- 3/4 pound linguine
- 2 tablespoons chopped fresh parsley
Directions
In a small frying pan, heat the oil and butter over moderate heat. Add the bacon and cook until brown but not crisp, about 4 minutes. Add the garlic, wine and pepper. Simmer until the wine is reduced slightly, about 3 minutes. Remove from the heat.
In a large bowl, whisk together the eggs, cheese and salt.
In a large pot of boiling, salted water, cook the linguine until al dente, about 11-12 minutes. Drain the pasta, add it to the egg and cheese mixture and toss quickly. Pour the bacon mixture over the linguine. Add the parsley and toss just until mixed. Serve immediately with additional Parmesan.
Animalcouriers
How curious, I’d been reading that pasta can cause blood-sugar spikes and the best way to avoid that was to twice cook the pasta. I’ll have to do more research!
Animalcouriers
Here’s the article I read: http://www.bbc.com/news/magazine-29629761
Jovina Coughlin
Don’t you love science. I have not read the theory supported in the BBC article.
Here are just a few to support al dente for lower glycemic levels. I could list about 10 more.
http://www.livestrong.com/article/555913-what-pasta-raises-blood-sugar/
http://www.womansday.com/health-fitness/nutrition/al-dente-pasta#slide-8
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html
Thanks for the discussion.
Animalcouriers
Thanks so much for the links – I’m off to read.
Diane P.
Jovina,
Would appreciate the other ten articles you described above. I have a running battle with my endocrinologist who tells me never to eat pasta. I would love to go in there armed with some articles at my next appointment!
Marisa Franca @ All Our Way
I don’t know which one to make first!! Our family is very lucky that we can eat anything — we’ll just have to go down the line. Thank you Jovina.
Jovina Coughlin
Thank you Marisa. If you find one more appealing than the others – let me know.
Karen Pavone
Some great recipe inspiration here for Meatless Monday menus Jovina 🙂
Jovina Coughlin
For sure Karen. Thanks
splendidrecipes
I love the header picture, as well as all of these pasta recipes look delectable Jovina.
Jovina Coughlin
Thank you so much Randy
Jovina Coughlin
It is really about portion control. Ok Diane Here are some more articles in addition to the ones above
http://www.brightonyourhealth.com/taste-and-health-two-big-reasons-to-cook-all-your-pasta-al-dente/
http://www.diabetesselfmanagement.com/blog/pasta-to-eat-or-not-to-eat/
http://www.self.com/flash/nutrition/2011/08/its-ok-to-eat-pasta-4-diet-myt/
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
http://www.dummies.com/how-to/content/how-to-choose-lowglycemic-pasta.html
Diane P.
Thanks for the articles, Jovina. My doctor has me eating 30-40 grams of carbs per meal. Since a serving of pasta is 2 oz., and equal to 41 carbs, I am allowed enough pasta to fill the stomach of a mouse (maybe). That’s probably why he tells me not to eat pasta! He also doesn’t want me eating bread, potatoes, rice, sugar, anything made with white flour.
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